When it comes to preserving brain health, there are specific measures you can take to slow down cognitive decline and enhance your mental acuity. These strategies encompass physical exercise and dietary adjustments to monitor your food and beverage intake. Although aging is a natural process that affects your brain, adopting certain habits can help postpone its effects.
Lisa Moskovitz, RD, CDN, the author of The Core 3 Healthy Eating Plan, explains, “While aging is unavoidable, certain dietary habits can either mitigate or potentially expedite the aging process.” She emphasizes the importance of maintaining a diet that is rich in nutrients, anti-inflammatory, and abundant in antioxidants to promote overall mental and physical well-being.
On the contrary, Moskovitz warns against mindlessly indulging in ultra-processed and calorie-empty snacks like candy, soft drinks, and chips, as these choices may hasten the aging of the brain. To prevent unnecessary cognitive decline, consider examining these four snacking habits that could accelerate the aging of your brain.
Consuming too much added sugar
Although sugary treats offer a convenient and immediately gratifying midday snack option, they don’t offer significant nutritional benefits. In fact, these sugary indulgences may have adverse effects on your overall health, potentially impacting your brain health.
Lisa Moskovitz points out, “Added sugar, commonly found in snacks like baked goods, ice cream, candy, select cereals, and bars, has the potential to elevate blood sugar levels.” She goes on to explain that sustained high blood sugar levels can disrupt the functional connectivity of your brain, leading to the possibility of brain shrinkage and atrophy over time.
Eating chips straight from a jumbo bag
It’s a common convenience to grab a family-sized bag of chips from the store, and snacking straight from the bag is equally effortless. However, this habit can have a more significant impact on your aging process than you might have realized.
Lisa R. Young, Ph.D., RDN, the author of “Finally Full, Finally Slim” and “The Portion Teller Plan,” explains, “Numerous studies demonstrate that we tend to consume more when we eat from an oversized bag. Instead, take a portion, place it on a plate, sit down, and savor it! If you’re not enjoying the taste, consider choosing something else.”
A study published in the American Academy of Neurology further highlights the consequences of overeating. The research suggests that habitual overconsumption of calories may double the risk of memory loss. Consistently consuming excessive calories over time could potentially increase the likelihood of developing memory loss or mild cognitive impairment in the later stages of life.
Drinking liquid calories
Liquid calories primarily comprise beverages that provide little nutritional value and contribute unnecessary calories. This category encompasses drinks like soda, juice, and sweetened iced tea. Despite appearing innocuous as a midday indulgence, they can have adverse effects on cognitive function.
A study published in the journal Stroke found that individuals who consumed at least one artificially sweetened beverage daily were three times more likely to develop stroke and nearly three times more likely to develop Alzheimer’s disease.
Dr. Young underscores the issue, stating, “These liquid calorie drinks are laden with sugar and offer empty calories.” This highlights the importance of being mindful of your beverage choices, as they can significantly impact both your calorie intake and cognitive health.
Eating large amounts of processed foods
Consuming processed foods, regardless of the type, in excessive quantities can adversely affect your brain health.
Lisa Moskovitz explains, “When consumed in large amounts, snacks like chips, baked goods, and candy bars, which often contain high levels of saturated fats and/or refined flours, can trigger systemic inflammation.” Over time, this inflammation may contribute to cognitive decline and memory loss.
It’s essential to be mindful of the quality and quantity of processed foods in your diet to support your brain’s long-term health and function.